Friday January 12th

WOD First today
10 Minutes to stretch and warm up get equipment out

Open Wod 15.3, Max effort today.

14 Minutes Amrap

  • 7 Muscle-Ups (Sub 7 bar muscle ups, 12 pull ups, or 15 Rings Rows)
  • 50 Wall Balls (20/14 lbs)
  • 100 Double-Unders (200 singles)

Additional work if you want it
8×100 M sprints, (Go from the dumpster to the edge of the building.. your rest is your walk back)